My log

7-30-08

pull-ups (diff widths) 3,3,3,3,3,3,3
chin-ups 4,3
close grip chin-ups 3
db rows 50sx10, 60sx7,70sx4
drag bb curls 50x10,60x8,70x6,40x10
xover (elbow kept back) curls 20sx10,7,7
15mins cardio bike (6mins HIIT, 30s)
 
Have your goals changed since you started the journal? how much weight have you lost since then? If ur stats are right then thatd be.. 30 lbs? You know what your bf% is right now?
 
I'm not sure what my bf% is recently, I keep forgetting to get it checked. I feel good/healthy but also feel like my body is stuck, like I've plateaued.
I'd like to lose more body fat, my stomach seems like have a bit of loose skin :(
It took a year to lose 30lbs and drop 5% of BF....That's from Dec 2006 to 2007.



BigT4040 said:
Have your goals changed since you started the journal? how much weight have you lost since then? If ur stats are right then thatd be.. 30 lbs? You know what your bf% is right now?
Click to expand...
 
8-1-08

My quads are sore and I'm not overly sure why. So sore I skipped doing them today along with cardio.

bb good mornings 45x10,65x10x2,85x10
standing shoulder bb press 65x10x3
kneeling leg curls. left then right 50x10,6,6
bent over db rear lats 12.5sx10,17.5's10x2
standing db lat raises 17.5sx10,20sx8,8
seated cable face pulls 60x10x3
wide pull ups x 3
 
How long do you rest between your sets? i sometimes loose focus and rest longer than i should between sets, so now i try to time it to be maybe one minute or something, luckily my gym has like 3 clocks in the free weights. That also seemed to ramp up my workouts a bit. I usually sweat a lot, but today i did squats and did a few sets of 3 reps with 45 seconds rest and i about flooded the place. That might help with the bf a bit. Also are you taking any supps?
 
~30s rest.
I'm pretty dead after just lifting....the cardio kills me even more.
I'm not taking any supps.



BigT4040 said:
How long do you rest between your sets? i sometimes loose focus and rest longer than i should between sets, so now i try to time it to be maybe one minute or something, luckily my gym has like 3 clocks in the free weights. That also seemed to ramp up my workouts a bit. I usually sweat a lot, but today i did squats and did a few sets of 3 reps with 45 seconds rest and i about flooded the place. That might help with the bf a bit. Also are you taking any supps?
Click to expand...
 
8-4-08

db flies 30sx6,6,45sx10,50sx10,55sx8
decline hammer press 95x10,115x8,135x6
lying triceps extension db 40x10
seated db tri ext 40x10,8,8
gironda dips 8,8,8
db kickbacks 20sx10,8,6 (no rest between sets)
3 wide pull ups
20mins cardio bike (random hill mode level 6)
 
8-6-08

pull-ups (diff widths) 3,4,3,3,3
chin-ups 3,3
lat pull down 150x4,6,4
db rows 50sx10,8,6
seated one arm preachers 25x10,30sx8,35sx6
drag bb curls 70x6,60x6,50x6
20mins cardio bike random hill (lvl 7)
 
8-8-08

kneeling leg curls. left then right 35x6,10,8,8
leg extemsions 80x10,90x10,100x8
seatedr db rear lats 15s10x3
seated db front raises 15sx10x3
seated db lat raises 15sx8,8,6
15mins interval mode - elliptical
wide pull ups x 3

8-11-08

incline db flies 30x6,6,50sx10x3
decline bench press 135x6,6,4
gironda dips 10,10,7
cable tri pulldown 40x10,10,8
20mins cardo bike, random hill mode, level 7

8-13-08

lat pull downs 100x6
wide pull ups (differemt widths) 4,4,3,3
chin ups 3,3,3
db rows 50x10,60sx8,70sx4
20mins cardio bike, random hill mode, lvl 7
 
8-18-08

shoulder was still hurting after last monday's chest workout, presses just hurt me :(

hammer strength press 98x6,6
cable tri pulldown 40x12,50x10,60x8
single tri pulldown 25x6x3
gironda dips 10,10,8
cable xover 60x10x3
20mins cardo bike, random hill mode, level 8

8-20-08

lat pull downs 100x6,150x4
wide pull ups (differemt widths) 3,3,3,3,3
chin ups 3,3,3
lat pull downs 150x6
db rows 50x10,60sx6,70sx4
15mins cardio bike, random hill mode, lvl 8

8-22-08
wt 175.5

left knee is hurting for some reason...went light on legs..
no legs/shoulder last week, was in las vegas. Did play in the pool there.


leg curls 50x6,10,60x10,70x10
leg press 95x6,10,10
good mornings bb 65x10x3
standing shoulder press bb 65x10x3
seatedr db rear lats 20x10,8,8
seated db lat raises 20sx6,6,6
close grip chin ups 5 to 1 wide pull up
 
8-25-08

incline db flies 30sx6,4,40sx10,50sx10x2
gironda dips 20,10,8
cable xover 60x8,50x8x2
skullcrusher bb 30x20,50x10,8
triceps extension db 50x8,6,6
10mins bike, 5 HIIT
 
8-27-08

lat pull downs 100x6,150x4
wide pull ups (different widths) 3,3,3,3,3
chin ups 3,3,3
lat pull downs 150x6
db rows 50x10,8,6
drag bb curls 50x10,60x8,70x6,40x10
xover (elbow kept back) curls 20sx10,10,8
15mins bike cardio (5 HIIT)

8-29-08

kneeling leg curl 25x10x3
bb hack squat 95x6,10x3
good mornings bb 65x10x3
standing shoulder press bb 65x10x3
seated db lat raises 20sx6,6,6
close grip chin ups 5

9-3-08

lat pull downs 100x6,140x4
wide pull ups 3,3,3
chin ups 3,3,3
cable low rows 120x10,8,6
drag bb curls 50x10,65x8,70x6,30x20
incline db curls 20sx10,8,8
15mins cardio bike, random hill mode, lvl 8
 
9-5-08

standing shoulder press bb 65x10,85x8,6
good mornings bb 65x10x3
bb hack squat 65x7,85x4,95x10,115x8,135x6
seated leg curl 70x10,90x10,105x8
db lat raises 20x10,8,8
close grip chin ups 5,5,5
gironda dips 10x3
one arm db tri ext 20x10x3
 
9-8-08

incline db flies 30sx6,6,50sx10,10,8
cable xover 50x10x2,8
gironda dips 10,10,10
skullcrusher bb 55x10,8,6
close grip bench press 55x10x2
16mins bike, random hill mode lvl 8
 
9-10-08

wide pull ups 5,5,3,3
chin ups 4,3,3
db rows 50x10,8,6
drag bb curls 50x10,60x8,70x6,50x12
cable xover curls 20sx10,8,8
15mins cardio bike, random hill mode, lvl 9
 
9-12-08

standing shoulder press bb 45x6,65x10,85x8,6
good mornings bb 65x10,85x10x2
bb hack squat 85x6,95x10,115x8,135x6
plate loaded kneeling leg curls 25x10,x3
db lat raises 20x10,10,8
close grip chin ups 5,5,5
 
9-15-08

incline db flies 30sx6,6,50sx10,10,6
cable xover 50x10x2,8
gironda dips 10,10,10
db kickbacks 20x10x3
db exts 20sx10x3
db 2 handed ext 50x10
15 mins bike, HIIT 5mins, random hill mode 7mins, lvl 7
 
I'm back from cancun....

9-29-08

incline db flies 30sx6,40sx10x3
gironda dips 10,10,10
cable xover 40x10x3
single arm db exts 25sx10x3
db 2 handed ext 50x10,6
wide pull ups x 2
15 mins bike, random hill mode, lvl 7
 
10-1-08

wide pull ups 3,3,3,3,3
chin ups 3,3,3
lat pull downs 150x4
db rows 40sx10,45sx8,50sx6
drag bb curls 50x10,60x8,70x6,40x12
cable xover curls 20sx10,1078
15mins cardio bike, random hill mode, lvl 8
 
10-6-08

gironda dips 11,10,10
incline db flies 50sx10,10,6
hammer iso wide chest 98x10x3
bb tri ext 60x6,8,6
single arm db exts 25sx4
singe arm cable pull down 20sx10x2
wide pull ups x 2
15 mins bike, random hill mode, lvl 9
 
10-8-08
lat pull downs 150x4
wide pull ups 3,3,3,3,3
chin ups 3,3,3
db rows 50x10,8,6
drag bb curls 50x10,60x8,70x6,40x10
incline db curls 20sx10,8,8
15mins cardio bike, random hill mode, lvl 9

10-10-08

seated leg curls 45x6,60x4,75x10,90x8,105x6
seated leg exts 80x6,90x4,100x10,110x8,120x6
rear lat station 10sx10,20sx10,10,4
seated shoulder press bb 45x15,65x10,85x8
15mins bike random hill mode, lvl 9
 
missed a week with a bad cold

10-20-08

bench press 95x6,4,10,10,6
gironda dips 10,8,8
overhead cable tri ext 40x10,10,50x8
wide pull ups x 2
15 mins bike, random hill mode, lvl 8
 
10-22-08
lat pull downs 100x6,140x4,150x10,140x8x2
cable rows 100x10x3
cable curls 20sx10x3
15mins cardio bike, random hill mode, lvl 10

10-24-08
I can't do lat raises without pain, not sure what I tweaked....

seated leg curls 50x6,60x4,70x10,80x8,90x4,70x10
seated leg exts 90x6,100x10,110x8,120x6
rear lat station 10sx10x3
seated shoulder press bb 45x10,65x10x2
15mins bike random hill mode, lvl 11
 
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